Full Speed Ahead
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-15-2006, 04:34 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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DE Squat/Deadlift: Very fast. Added another 10 lbs to 235 for 8 x 2 with the bands choked around the bottom of the rack AND another DB. Instead of speed deads I did three sets of SLDL's on plates. By the time I got through with those my back was toast..Still did DB Swings ss w/ weighted hypers though. ![Big Grin](https://www.bodybuilding.net/images/smilies/biggrin.gif) Banded abs pulldowns I made harder by staying on my knees vs. standing up so there was twice the tension.
Calves I found my own method of torture. My first two sets I do 10 reps with a 5 second stretch between reps, then after those 10 I'd do 10 more fast (no stretch) for a total of 20 reps. My third and fourth sets I cut that in half and do 5/5. All this is pretty much with 30 seconds rest between sets cause I want to get the fuck out of the gym.
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-16-2006, 11:47 AM
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![TALO's Avatar](https://www.bodybuilding.net/customavatars/avatar1815_9.gif) |
Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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looks good.
Do you use straps when your doing deadlifts ?
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-16-2006, 12:07 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Quote:
Originally Posted by TALO
looks good.
Do you use straps when your doing deadlifts ?
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Thanks. I try not to so my forearms grow. If I used an over-underhanded grip, I don't need any straps..It could be 500 lbs and it wouldn't be a problem. But, I use a double overhanded grip, which is near impossible to hold without straps unless you use a "hook grip". There's a pic of the hook grip on the previous page somewhere.
So what I do is to NOT use the wrist wraps until the last two sets..Essentially all my warmups up to 405 is without straps. After 400, I end up concentrating more on holding onto the bar vs. what really matters (form, driving heels through the floor, ect). If I get lazy and use my straps from 300+ warming up, then at the end of my workout I'll grab the 120 lb DB's and just hold the weight until they drop. Having a strong grip is very important IMO. I don't want to be that guy using those wrist straps for everything (pullups, pulldowns, rows, ect).
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-16-2006, 01:07 PM
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![TALO's Avatar](https://www.bodybuilding.net/customavatars/avatar1815_9.gif) |
Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Good point. I was always using straps for deadlifts and shrugs, up untill 2 weeks ago when the right one broke on me doing shrugs (405lbs). Since then I haven't been using them. Cant do as much, but I sure am feeling it in the forarms in the following days.
Even though I trained my forarms on their own, it will be awhile before I go back to straps. Unless I'm doing heavy dead's
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-18-2006, 05:03 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME Bench yesterday was sweet. Strength continues to climb. Started off with 2 board presses. Last time I did these was about 6 weeks ago. Back then I got 375 x 1 barely. This time I worked up to 385 x 1 no problem. Felt good so I got 395 x 1 (barely!). My spotter thought for a second I was stuck, but I told him I like to give myself a good 2 second pause on the boards to elliminate any momentum...Same as if I was in a competition. I do that with all my presses. Anyways, he started to touch the bar and it took my concentration away to yell at him to fuck off the bar. ![Big Grin](https://www.bodybuilding.net/images/smilies/biggrin.gif) Afterwards I did a drop set with 245 x 10 super easy for some added hypertrophy.
After I got done with those, I taped up another 2 boards together and did some 4 board presses as my ME triceps exercise. Last couple weeks I did JM Presses (regular and reverse banded) so it was cool doing something different. I didn't have a spotter for these which was fine since it balances fine on my chest. It was a new lift for me so I started off lighter than I wanted. Did 225 x 5, 315 x 5 before my triceps started really feeling it! I wanted to get out three plus sets, but I was too fatigued and didn't have a spotter for reassurance. Next time I'm shooting for 350 x 5 for my final set (according to Matt ![Big Grin](https://www.bodybuilding.net/images/smilies/biggrin.gif) ).
Three sets of shoulder presses, JS Rows, face pulls, and biceps to finish off my day. JS Rows still drain me pretty bad, but it's a matter of being in shape vs. too heavy weight. I can nail 260 for 3x8 with perfect form. It's not the weight at all. In fact, I can go heavier. I think it's my lack of cardio combined with the JS Rows really being a full body lift because of how low I am to the ground. So I'm going to do some fast paced walking/stationary biking to increase my fitness levels.
Ended my workout with some banded pressdowns. Good forearm/triceps burner..2 sets of 20 to get some blood flowing in there.
Total time in the gym: 1 hr. 15 min., mainly setting up my boards and shit. I have a ton of volume, but after the 4 board presses, I don't work to failure. Everything is still very heavy, but I still have a rep or two in the tank. So less rest between sets cuts down gym time.
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-18-2006, 05:20 AM
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![hrdgain81's Avatar](https://www.bodybuilding.net/customavatars/avatar10_0.gif) |
Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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so while i've been traveling, you've been progressing. Thats just great, now i'm gonna have to kill you.
lookin good bro
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-18-2006, 10:59 AM
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![Kane's Avatar](https://www.bodybuilding.net/customavatars/avatar730_1.gif) |
Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Lookin real good Big Guy...keep it up!
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-19-2006, 04:25 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME Squat/Deadlift day continues to improve. Big jumps in PR's every time. Started off with wide stance parallel back squats. After warming up I nailed 405 x 1, 435 x 1 for my new PR. Had my spotter watching my depth and he said it was at least 2" below parallel. Pretty fucking great. I still haven't really tested myself with most ME lifts because I'm not at the point to where I can miss. Oftentimes I don't have a spotter which sucks. Took a little break after the 435 and did a drop set with 315 x 6 easy ones.
No deadlifts today, so instead I got some goodmornings in which was sweet. Worked my way up to an easy 255 x 3 w/out a belt. Should've went a lot heavier but I just said "fuck it" since I still had 3 sets of pullthroughs, weighted hypers, and heavy abs work.
I gotta say that the DE box squats and LOW box squats definately help bring up the squat. When I first started I never really parallel squatted before. It's always been ass to the grass. First time I tried these I only got 315 x 5 and didn't feel comfortable sitting all the way back. Now I got 435 and I'm sitting as far back and low as my hips allow. When my box squats increase, my parallel squats blow up. Next week I'm guessing I got low box squats coming up so I cannot wait.
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-19-2006, 08:03 AM
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![ChinPieceDave667's Avatar](https://www.bodybuilding.net/customavatars/avatar170_2.gif) |
Rank: Middleweight
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Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
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Quote:
Originally Posted by 0311
ME Squat/Deadlift day continues to improve. Big jumps in PR's every time. Started off with wide stance parallel back squats. After warming up I nailed 405 x 1, 435 x 1 for my new PR. Had my spotter watching my depth and he said it was at least 2" below parallel. Pretty fucking great. I still haven't really tested myself with most ME lifts because I'm not at the point to where I can miss. Oftentimes I don't have a spotter which sucks. Took a little break after the 435 and did a drop set with 315 x 6 easy ones.
No deadlifts today, so instead I got some goodmornings in which was sweet. Worked my way up to an easy 255 x 3 w/out a belt. Should've went a lot heavier but I just said "fuck it" since I still had 3 sets of pullthroughs, weighted hypers, and heavy abs work.
I gotta say that the DE box squats and LOW box squats definately help bring up the squat. When I first started I never really parallel squatted before. It's always been ass to the grass. First time I tried these I only got 315 x 5 and didn't feel comfortable sitting all the way back. Now I got 435 and I'm sitting as far back and low as my hips allow. When my box squats increase, my parallel squats blow up. Next week I'm guessing I got low box squats coming up so I cannot wait.
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Damn someone is going to pass me in squats... NOOOOOooooo.
Good work bud. Keep it up. Love seeing you progress, it inspirational.
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-19-2006, 08:31 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Thanks bro!
To put my progress in perspective, the first time I ever tried going parallel for squats (I always went A2G) I got 365 x 1 during WEEK 6. I'm on WEEK 14 now and added another 70 lbs! ![Smile](https://www.bodybuilding.net/images/smilies/smile.gif) Shit, I think I could've done more but no spotter was around. So 8 weeks = +70 lbs, and the cool part IMO is that those two weeks were the only times I did parallel squats. I do a different squat every week. So in other words, my trainer is earning his keep.
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